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Ham vs. Pork chop — In-Depth Nutrition Comparison

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The main differences between Ham and Pork chop

  • Ham has more Vitamin B1, and Iron, however, Pork chop has more Selenium, Vitamin B3, Vitamin B5, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Sodium from Ham is 49% higher.
  • Pork chop has 2 times less Iron than Ham. Ham has 1.48mg of Iron, while Pork chop has 0.87mg.
  • Pork chop is lower in Sodium.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Ham vs Pork chop infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
2
:
Contains more Iron +70.1%
Contains more Manganese +440%
Contains more Calcium +600%
Contains more Magnesium +42.9%
Contains more Phosphorus +23%
Contains less Sodium -93.8%
Contains more Copper +32.9%
Contains more Selenium +86.7%
Equal in Potassium - 315
Equal in Zinc - 3.15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 33% 15% 104% 28% 10% 86% 35% 2% 199%
Contains more Iron +70.1%
Contains more Manganese +440%
Contains more Calcium +600%
Contains more Magnesium +42.9%
Contains more Phosphorus +23%
Contains less Sodium -93.8%
Contains more Copper +32.9%
Contains more Selenium +86.7%
Equal in Potassium - 315
Equal in Zinc - 3.15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
3
:
Contains more Vitamin E +19%
Contains more Vitamin B1 +53.9%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +25%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +97%
Contains more Vitamin B5 +173.9%
Contains more Vitamin B6 +22.3%
Equal in Vitamin B12 - 0.66
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 30% 0% 123% 73% 149% 67% 113% 0% 83% 0%
Contains more Vitamin E +19%
Contains more Vitamin B1 +53.9%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +25%
Contains more Vitamin B2 +55%
Contains more Vitamin B3 +97%
Contains more Vitamin B5 +173.9%
Contains more Vitamin B6 +22.3%
Equal in Vitamin B12 - 0.66

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
Contains more Carbs +∞%
Contains more Water +10.1%
Contains more Other +810.4%
Contains more Protein +13.3%
Contains more Fats +159.5%
Equal in Water - 61.45
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more Carbs +∞%
Contains more Water +10.1%
Contains more Other +810.4%
Contains more Protein +13.3%
Contains more Fats +159.5%
Equal in Water - 61.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +86.5%
Contains more Polyunsaturated fat +250.7%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
39% 44% 17%
Saturated Fat: 4.339 g
Monounsaturated Fat: 4.887 g
Polyunsaturated fat: 1.894 g
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +86.5%
Contains more Polyunsaturated fat +250.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Pork chop
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Pork chop Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 23.72g Pork chop
Fats 5.53g 14.35g Pork chop
Carbs 1.5g 0g Ham
Calories 145kcal 231kcal Pork chop
Calcium 8mg 56mg Pork chop
Iron 1.48mg 0.87mg Ham
Magnesium 14mg 20mg Pork chop
Phosphorus 196mg 241mg Pork chop
Potassium 287mg 315mg Pork chop
Sodium 1203mg 74mg Pork chop
Zinc 2.88mg 3.15mg Pork chop
Copper 0.079mg 0.105mg Pork chop
Manganese 0.054mg 0.01mg Ham
Selenium 19.5µg 36.4µg Pork chop
Vitamin A 0IU 15IU Pork chop
Vitamin A RAE 0µg 4µg Pork chop
Vitamin E 0.25mg 0.21mg Ham
Vitamin D 32IU 40IU Pork chop
Vitamin D 0.8µg 1µg Pork chop
Vitamin B1 0.754mg 0.49mg Ham
Vitamin B2 0.202mg 0.313mg Pork chop
Vitamin B3 4.023mg 7.927mg Pork chop
Vitamin B5 0.403mg 1.104mg Pork chop
Vitamin B6 0.4mg 0.489mg Pork chop
Folate 3µg 0µg Ham
Vitamin B12 0.65µg 0.66µg Pork chop
Tryptophan 0.251mg 0.282mg Pork chop
Threonine 0.931mg 1.043mg Pork chop
Isoleucine 0.918mg 1.123mg Pork chop
Leucine 1.661mg 1.952mg Pork chop
Lysine 1.775mg 2.109mg Pork chop
Methionine 0.553mg 0.65mg Pork chop
Phenylalanine 0.904mg 0.985mg Pork chop
Valine 0.908mg 1.2mg Pork chop
Histidine 0.75mg 0.965mg Pork chop
Cholesterol 53mg 78mg Ham
Trans Fat 0.066g Ham
Saturated Fat 1.81g 4.339g Ham
Omega-3 - DHA 0g 0.001g Pork chop
Omega-3 - DPA 0g 0.011g Pork chop
Monounsaturated Fat 2.62g 4.887g Pork chop
Polyunsaturated fat 0.54g 1.894g Pork chop
Omega-6 - Eicosadienoic acid 0.065g Pork chop
Omega-6 - Linoleic acid 0.922g Pork chop
Omega-6 - Gamma-linoleic acid 0.003g Pork chop
Omega-3 - ALA 0.065g Pork chop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Pork chop
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
53%
Pork chop
Minerals Daily Need Coverage Score
55%
Ham
53%
Pork chop

Comparison summary

Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 1129mg)
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 2.529g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $0.3)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.